Warmup:
200M jog
10 PVC Pass Throughs
10 PVC Around the Worlds
5 Snatch Grip Behind-the-Neck Push Press
5 PVC Overhead Squats
5 PVC Drop Snatches
Barbell Warmup: With an empty bar and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, BTN Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from Mid-Shin, Squat Snatch from Mid Shin
S/S/S:
3-Postion Snatch (Floor, Below the Knee, above the knee)
3@65%
3@70%
2@75%
Sets start every 4 min
%s Based on 29Mar 1RM
Video courtesy of Catalyst Athletics.
Our second take on our Snatch Complex for the cycle, the 3-position Snatch. By going from the floor, then below the knee, then above the knee, we will make the FAST hip extension more important as you go along in this complex. The %s go up, so each round gets a little more time as well so you can recover for the next one.
WOD:
EMOM 15:
Min 1 – 50′ Dual KB OH Walk (55/35)
Min 2 – 20 KB Gorilla Rows
Min 3 – 10 Dual KB Hang Power Clean & Jerk
Videos courtesy of Functional Bodybuilding, T-Nation, and Marcus Filly, respectively. Quick demos of the three movements in today’s WOD.
Today’s EMOM-style WOD is meant to not only get you more familiar with some KB movements (introducing the Gorilla Row!), but also making you keep that core stability through each movement.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Joint Strike CrossFit 